23/08/2026
💙 WEEK 3 | PERFORMANCE BENCHMARK BLOCK
This week we start putting those benchmark results to work, with our first MAS-prescribed conditioning session plus some new strength and conditioning progressions across the week.
❤️ Monday – Cardio U | MAS 100%
Your MAS results now become your individual training targets. The goal is consistency — hit your prescribed output across every effort rather than going too hard early and fading later.
🏋️ Tuesday – Strength
Upper body strength progresses with cluster sets. Short breaks inside the set allow you to work at heavier relative loads while maintaining strong technique and quality Military Press reps.
🔥 Wednesday – XTX
XTX is back! A partnered session combining high-intensity cardio with moderate resistance work. Pace well, communicate with your partner and aim for repeatable output from start to finish.
💪 Thursday – Pump
Lower body takes centre stage. Expect quality volume, plenty of muscular tension and the introduction of key lower-body strength patterns including the Zercher Squat and Deadlift.
⚡ Friday – HIIT
The work periods increase to 30 seconds, meaning you’ll need to sustain high output for longer. Strong and repeatable beats an all-out start followed by a big drop-off.
💙 Saturday – SHRED
Two 25-minute blocks combining strength and cardio. Pace the conditioning, then progressively challenge your strength work while keeping movement quality high.
Big focus this week: trust your targets.
23/08/2026